Keeping it Real Hot Yoga

Hot Yoga is a set sequence of yoga postures performed in a heated environment of about 100 degrees or more. The high room temperature allows for increased stretching and flexibility. It also means you will sweat like crazy AND burn off  lots of calories. Hot Yoga is also a great way to tone and lose weight.

 

Because of the hot temperatures, it is essential that you are aware of some basic guidelines to keep yourself safe from dehydration, focused, and to ensure you get the most of out of your practice.

1. Acclimate and Modify. 

If you're new to hot yoga or if you're returning after a break from it, give your body time to adjust. If you are feeling like you need a rest, DO IT. A simple break into Childs or Corpse pose is the ticket if you start to feel dizzy, tired, weak, or uncomfortable. 

Too many times I know I have felt awkward getting out of sync with the rest of the class to break. I have been afraid of ruining the "vibe" of the class. But if everyone is focused on their practice, they won't take notice of you listening to your body. A true yogini listens to what their body tells them over what they THINK the rest of the class will think.

* Please note that extreme dizziness, headache, nausea, confusion, vomiting, cramps, fatigue, weakness, and vision disturbances are cause for immediate concern. Please let your teacher know immediately if you require medical attention.

2. Water, Paani, Agua, Nero, Tubig, Mizu, Shouei.  

However you say it, water is a critical element to Hot Yoga practice. It is recommended that you drink at least 16oz of water 2 hours PRIOR to class.  You should also be sure to drink up after class as well. 

No matter what you have been told, you should always feel comfortable drinking throughout class if your body needs it. However, do be mindful of your mind telling you to take that break during class so as to distract your focus.

 

3. Bring Your Hot Yoga Kit

You should always come prepared for class. Always show up a few minutes early to grap your spot in the room and get acclimated to the heat.  

Always be sure to bring the following items:

• Water bottle
• Mat
  
• Towel for your mat and/or to wipe loads of sweat off your face
• Change of clothes to wear out the studio (your yoga clothes will be drenched!)

4. Grin and Bare It.

In Hot Yoga, wearing less is more. One of the obvious side effect (and benefit) of Hot Yoga is sweating. It is the body's primary defense against overheating, and bare skin enables your body to release heat more easily. 

Shorts and bare minimum shirts are recommended. It is totally appropriate to wear just your sports bra (ladies!) and skip the shirt altogether (men). Do not wear sweatpants and long sleeve shirts to Hot Yoga.

Keep in mind that due to excessive sweating, your clothes will get wet (and possibly see through if not the right material or color).

If you are feeling a bit too bare aware, keep in mind that after the first few minutes of class, no one will be able to see you with all the sweat dripping down their faces.

4.  Get the Docs Approval

Medical conditions such as diabetes, pregnancy, cardiovascular disease, respiratory disease, eating disorders, sleep deprivation, a history of heat-related illness, and being overweight may increase the risk of developing a heat-related illness. If you are taking certain medications you should speak with your doctor prior to practicing hot yoga as they can interfere with the body's heat regulation system and shouldn't be used during any hot yoga practice.

Navigating Self through Compassion

How do we stop judging and evaluating ourselves on a daily basis? 

For thousands of years many of our ancestors practiced self-compassion. We so often hear and even practice compassion for others but often ignore compassion for self. 

Surprisingly and sadly, research has discovered that people who rank high in offering compassion to others often rank low in self-compassion. By continually self-judging and self-criticizing while trying to be helpful and kind to others, we create the opposite of inter-connectedness, oneness and universal love. This may lead to the feeling of isolation and separation. 

Compassion requires the ability to notice or recognize suffering in someone else followed by a feeling of kindness, tenderness and desire to support the person suffering and at last recognizing our shared human experience--our common humanity. Finally, self-compassion requires the same mindful qualities of compassion but directed to self. 

We begin to practice and reinforce our ability to bring awareness to our own suffering. Instead of overlooking our suffering, we start to acknowledge that we are suffering, without judgment, blame or criticism. 

From here we can offer ourselves kindness, awareness, warmth and supportive care along with our inner-knowing that no person is perfect—we all face imperfection as part of the human condition. 

One practice suggested by researcher and teacher, Kristin Neff, is to develop your own self- compassion mantra which covers each quality of compassion such as, “Suffering is part of life, everyone feels this way sometimes and this is part of being human.” 

By cultivating a practice of self-compassion we offer ourselves and others overall well-being, presence, mindfulness, inter-connection with all beings and the power to transform states of mind that are not in alignment with our purpose in any particular moment. 

--- Written by Shannon Valle, Yoga Instructor at Ayuh Yoga. She teaches Hatha on W/F @ 9-10am and Sunday 10:30-11:45am, Gentle/Yin on T/Th @ 6:30-7:30pm, and Kids on Wed at 4:15-4:55pm and Sunday at 12-12:45pm.

Mighty Mantras

Over the past weekend I had the opportunity to attend a weekend long yoga workshop. This 2 day training consisted of an entire afternoon spent on the use of affirmations, intentions, and mantras.

As part of this learning process, we all had to pick a personal mantra/affirmation and write it on a piece of paper. Some of my fellow yoginis came up with one quickly, others took some time to think about it.

 When we were all ready, we placed our mantras on the floor, at the top of our mats.

My mantra: I breathe in love.

Then we did a 30 minute practice.

And it was... WOW.

I have done practices where a teacher has started us off by setting an intention. I have pushed my way through some gruesome Utkatasana (chair pose) by chanting some good old motivational affirmations (just a few more breaths, you are strong enough!, this is the most comfy chair- ever!). 

But I have never used a visual mantra with my practice. In this exercise, with each inhale I repeated my mantra. With each face to the top of my mat, I saw my mantra.

The result was breathtaking. I finished the short practice with such an exhilaration. I was connected like never before to the universe. the room. my mat. my self.

And guess what?

I WAS love!

Using a mantra and visually seeing it with each movement during yoga can really expand and enhance your practice.

Here are some guidelines for creating or using mantras during your practice (and life!):

• Make your mantra a statement of a positive effect, result, or of a future event that you would like to achieve.  
• Word it in the present tense using positive verbiage and wordage.  
• Create patterns of repetition in saying your mantra out loud many times during your practice, daily, or weekly. 
• Use a creative visual of your mantra to lock in the effects of the affirmation in your mind and your body.
• Be open (and amazed) to feel the vibrancy and the expansion of that affirmation. 

What are some of the mantras you use during practice or daily life?

 

Contraindications, Say What?

Every now and then in a yoga class or workshop you hear the term "contraindication". Usually, its a term that is briefly voiced in instruction, either at the start of a class or when being introduced to a pose. For me, it seems like the word is mentioned so quickly that by the time you wrap your head around what it might mean, it has already disappeared from the practice.

What is all the fuss about?

For starters, a contraindication is a condition that you may have (health, physical state, location), which makes a specific yoga posture (asana) or breathing method (pranayama) inadvisable, because it puts you at risk.

Easy and Simple Example?
Contraindication:  Pregnancy
Modification: Avoid poses that require you to lie on your belly.

Avoiding a specific asana or pranayama can be a bit challenging if you aren't aware of the possible contraindications. More often than not, there are certain modifications to an asana or pranayama that you can do for a contraindication.

Basic Contraindications

The following is a general list of common contraindications:

• pregnancy
• recent surgery (particularly involving knees, hips, spine, or internal organs)
• wrist difficulties or any joint conditions
• glaucoma or any eye disease
• spinal difficulty
• blood pressure
• heart concerns

Keep in mind, this list is general. Other contraindications could include medications or location (some poses you should not do in high heels or on a jet ski).

Some Basic Modifications and Avoidances

 

Contraindication: Lower back pain

Modifications/Avoidances: Modifying forward bends by keeping back straight instead of rounding the back. 

Contraindication: Menstruation

Modifications/Avoidances: It is suggested that inversions (such as headstand and shoulderstand) and backbends be avoided.

Contraindication: High blood pressure 

Modifications/Avoidances: Avoid poses that invert the head below the level of the heart.

Do the Research

Do the research about any possible contraindications prior to your practice. Let your teacher know if you have a medical condition.

• The Yoga Journal website has a great page for knowing more contraindications:
  Yoga Poses for Contraindication

• A great source for learning more about appropriate modification for specific contraindications:
  B.K.S. Iyengar’s large volume Yoga: The Path to Holistic Health

It's Your Yoga

Yoga, of every form, was designed to enhance every aspect of good health. Don’t let that occasional brief moment where the word contraindication is brought up in practice be the only time you are aware of it.

A good rule of yoga thumb: Never force a posture to happen, but compassionately find the place where resistance comes and breath can flow within a position. Always allow a pose to open, instead of forcing through resistance. 

It's your yoga. Ultimately its your own responsibility to be knowledgeable enough to be safe practicing it.

Yogi Questions, Guru Answers: How can one enhance the experience/practice of Savasana?

A little over a week ago, I introduced a new series Yogi Questions, Guru Answers that answer some easy or difficult, and common or unique questions relating to anything and everything yoga, health, the studio, life... (you get the hint), by some of your favorite yoga instructors from the studio.

One of us submitted the question:

What are some ways to enhance the experience/practice of Savasana?

I asked a collection of available Ayuh Yoga Teachers this very question. Check out their insight!

"Spend the time preparing for Savasana. Make sure you feel straight, aligned and neutral; that you feel warm and comfortable. Once you rest in Savasana, moving or twitching brings you out of the stillness you seek in this pose. The mind is hard to still, so it's helpful to focus the mind on the body.

Allow the body release the tension, let go of the effort, feel the melting of the body into the floor, notice the breath move through the body-not just in your nose, throat or chest, but from the fingertips to the toes."

------------ Lynn Kaylor   (Hatha Yoga, Monday, 9am-10am)


 "Some say that Savasana is the hardest pose to relax in. Savasana is profound because it brings up the latent impressions buried within the subconscious mind, similar to a dream state. The conscious mind is unnecessary and has the rare opportunity to relax while remaining awake. Magically thoughts and memories can surface that haven't been acknowledged for many years.

The best way to enhance the practice is to make sure the body can relax, whether it be under a blanket, with an eyebag (great choice), supporting what ever is distracting from the experience (low back/neck/hands/feet/etc). And just trying to get out of the way of the practice; Facing the subconscious mind without reaction.

In 'Light on Yoga' by BKS Iyengar he says that Savasana should be practiced for 15-20 minutes. If it's hard to stay still for that long just try to build up gradually. It's better to practice regularly because the physical body enjoys rhythm whether it be eating, sleeping or practicing savasana. Remember: There is only practice, practice is perfect, and perfect is life."

------ Sparkle Thornton (Ashtanga Vinyasa & Core Strengthening, Mondays and Wednesdays, 5-6pm  & 6:30-7:30pm)

 "Surrender yourself completely to relaxation. Savasana (corpse pose) is about doing nothing. At first this may mean taking deep breaths and letting go of the layers of tension with each exhalation gradually dropping deeper into a state of deep relaxation similar to dreamless sleep, beyond the control of the mind or worldly affairs of existence.

Practice Savasana each day before you go to bed and when you wake up in the morning and this practice of letting go becomes more effective in your yoga class. Recognize that doing nothing is more important than always doing. If you cannot learn to relax completely, you are torturing yourself constantly.

Have patience, doing nothing is harder for many of us to really learn than climbing a mountain because there is no effort involved. Tell yourself, "This is my birthright, to feel happy and blissful in existence." Give yourself permission to truly let go.  Stop trying, simply stop efforting, surrender yourself.

Be at peace with your monkey mind. Stop trying to control everything. Listen to your breath. Feel the belly rise and fall with each breath. Think positive thoughts for yourself and everyone the room and everyone in your life.

Understand that Savasana is the most important yoga posture. It's where the healing begins. The more you practice, the more you benefit. Practice makes perfect.

Love yourself. Forgive yourself for holding onto pain/suffering. Repeat a sacred mantra such as Om or anything you believe in.The list is endless."

----------- Brian Reed (Hot Yoga | Monday & Wednesday | 6:15-7:45pm & 8pm-9:30, Hot Yoga | Tuesdays | 8-9:30pm, Power Yoga | Tuesdays | 6-7:30pm

Want to get your yogini questions answered? Tell me!

Here is How it Works: 

1. Submit a question you want answers to via my email here.
Note: Be sure to include the subject line: Yogi Questions Guru Answers

2. I will pose your question to a selection of available instructors at the studio.

3. Not only will I get those questions answered, i will get you a series of answers from a handful of available instructors at the studio!

4. End result? An entire post to fill your head with a variety of guru knowledge and responses!

Send me your questions and lets get this yogi party started......

Namaste!

A Little Shout Out to Spring

Spring is the season of awakening. Take some time out and look around! Nature is alive with blossoms, green trees, singing birds, buzzing bees, consistent visits from the sun, and smiling faces. 

Following the shorter, darker days of winter, and heavier foods, the exhilarating energy of spring brings cravings for freshness, cleansing, and rejuvenation. Even the local produce available is stocked with fruits and vegetables full of vibrant colors just asking to be eaten! Have you seen the farmers market lately?

This time of year is the body’s natural time for cleansing and detoxification. A spring detox revives your energy, brightens our complexion, and strengthens our immune systems while helping us lose all that excess winter weight and eliminate toxins. Who wants any of that hanging around?

• Give your body a break by eating less.
• Avoid heavy, rich foods that are hard to digest.
•  Cook with spices like coriander, fennel, cumin, and turmeric to enhance digestion and brighten your skin.
• Cut out coffee and add in more cleansing teas, such as ginger or clove.
•  Increase the amount of wholesome spring veggies in your diet
• Hydrate with water and flush out toxins. (Tip: Squeeze an entire lemon to a glass of water first thing in the morning to  cleanse your liver, kidneys, and colon.)

Nothing makes a good detox more fun than making a smoothie or juicing some fruits and veggies. Here are a couple recipes to help you kick start your spring detox:

Peach Berry Cocktail

 2 peaches, cut in half, seeds removed

1 orange, peeled with a vegetable peeler keeping as much pith on as possible

1/2 cup blueberries, raspberries, or cherries, pitted

Push fruit through the juicer.  Then add 1/2 cup purified water to dilute.

Cleansing Spring Smoothie

8 oz. coconut water
4 oz. filtered water
1 tsp. organic extra virgin coconut oil
1 Tbsp. organic flax seeds, ground
2 Tbsp. raw psyllium husk flakes (found at Whole Foods or supplement stores)
1 c. frozen organic raspberries
½ c. frozen organic blueberries
1 scoop green powder (Amazing Grass is a good one!)
½ c. organic frozen spinach
1 scoop organic brown rice protein powder

Blend all ingredients. Add water to achieve desired consistency.

Moments of Wisdom: Storytelling

Yoga reminds us that we live life simultaneously on many levels. The true essence of yoga is to find our own unity within our multi-dimensionality.

Every sound, sensation, light, flavor, and aroma we ingest from our environments influences our body and mind. And although our body appears to be stable, it is in a constant metamorphosis.

The stories unfolding in our personal lives and those around us, are perennial stories.

You are a living breathing story. Become aware of the stories you tell about yourself and your world. Even in dynamic activity, retain silence and centered awareness by practicing yoga every day.

Participate consciously in the writing of the next chapter of your life.

(Source:  The 7 Spiritual Laws of Yoga, Deepak Chopra)